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In a perfect world, we would all be able to do the same things to lean out and get fit. Unfortunately, there is no one-size-fits-all exercise program. In today’s episode, we dive into the exercise science behind the three different body types and discover how you can tailor your workouts to get results!
Dr. Sheldon developed the three main body types; ectomorph, endomorph, and mesomorph in the 1940s. While body type isn’t everything, it can influence how your body responds to exercise.
Most people are a blend of two types.
Ectomorph Body Type
Endomorph Body Type
Mesomorph Body Type
Your body type affects how fast you’ll see changes in muscle definition and fat loss.
Ectomorphs may struggle to gain muscle but can maintain a lean look easily.
Endomorphs gain muscle quickly but may need extra cardio to shed fat.
Mesomorphs see results quickly, but if not careful, they can bulk up faster than they intend.
Ectomorphs (Lanky, Higher Metabolism) should focus on strength training with daily steps. My recommendation – 2 upper and 2 lower body strength sessions per week + daily steps for general health.
Endomorphs (Softer, Gain Muscle Easily but Struggle to Lose Fat) should focus on strength training with a greater emphasis on cardio. My recommendation – 3 strength workouts per week + HIIT cardio + daily steps.
Mesomorphs (Athletic, Gains and Loses Muscle Easily) should focus on balancing strength and cardio. My recommendation –2 or 3 strength workouts per week + incorporate walking or running for cardio, at least 150 minutes of walking each week.
As women age, hormonal changes affect muscle retention and fat distribution. In addition to body type, these play a HUGE role in your body’s response to exercise.
In your 20s and early 30s, higher testosterone levels help maintain muscle.
After 35, testosterone declines, making muscle maintenance harder.
Sarcopenia (muscle loss) accelerates after 40, emphasizing the need for strength training. Strength training becomes even more essential after 40 to counteract muscle loss and maintain metabolism.
Lower progesterone and estrogen affect muscle recovery and support.
Both approaches can be effective if you reach “effective reps”—where the last few reps are challenging but doable. Research suggests performing anywhere from 6 to 20 (and even up to 30) reps per set can be beneficial.
Barre vs. Heavy Lifting: Barre workouts use high-rep, low-resistance movements, building endurance and muscle definition but not significant muscle growth. Without progressive overload (increasing resistance over time), the muscle stimulus remains limited.
Lifting heavier is essential for maintaining and preserving muscle. Without it, muscle naturally declines over time.
That’s why our Weekly Schedule combines heavy and light lifting, incorporating 3x, 4x, or 5x strength sessions with Barre and Pilates. For women over 35, this approach can move the needle more effectively than barre alone.
